I go mɔs bi se yu dɔn yɛri bɔt bɔku nyu ‘diet’ dɛn dis biɛn tɛm—sɔm na fɔ lɛ yu nɔ gɛt bɔku bɔku bɔdi, ɔda wan dɛn fɔ mek yu nɔ gɛt sik. Tide, wi de tɔk bɔt sɔntin we difrɛn smɔl, we na mɔ filɔsofi pas jɔs fɔ jɔs stɔp fɔ it. Dis na di Makrobaytik it patɛn . Pan ɔl we di nem kin tan lɛk se i kɔmpleks, di men tin we dɛn tɔk bɔt rili simpul.
Dis nɔto jɔs fɔ lɛf fɔ it bɔku bɔku it dɛn . Di gol na fɔ mek yu gɛt balans na yu layf. Dis nɔto jɔs di tin dɛn we yu de pik fɔ it , bɔt i min bak aw yu de tink, aw yu de tink, ɛn aw yu de du tin dɛn we yu de du—ɔl dis de wok togɛda fɔ gayd yu fɔ gɛt wɛlbɔdi ɛn kɔmplit layf. Lɛ wi luk wetin dis rili bi ɛn us bɛnifit i go gi yu wɛlbɔdi.
Wetin na di Makrobaytik Filɔsofi?
Fɔ tɔk am simpul wan, Makrobaytiks de bays pan di Eshian ‘yin-yang’ filɔsofi. Tink bɔt am as di aidia se ɔltin gɛt tu tin dɛn we de agens dɛnsɛf, ɛn tru tru wɛlbɔdi kin apin bay we dɛn kip dɛn balans. Dis we fɔ du tin de tray fɔ mek yu gɛt da balans de tru di we aw yu de it ɛn di we aw yu de liv yu layf.
Wi de ɛnkɔrej di wan dɛn we de fala dis we fɔ:
- It ɔltɛm.
- Chew ɛni bayt at le 50 tɛm bifo yu swɛla. Dis de ɛp fɔ digest ɛn mek shɔ se yu bɔdi tek di nyutriɛnt dɛn fayn fayn wan.
- Lisin to yu bɔdi. It we yu angri, ɛn stɔp jɔs bifo yu fil ful.
- Stay active, we min se i impɔtant fɔ du ɛksɛsayz ɔltɛm.
- Kɔntinyu fɔ tink gud wan.
Dis nɔto jɔs plan fɔ it; na we fɔ luk layf. Fɔ it na fiul fɔ yu bɔdi ɛn yu maynd.
Sɔm pipul dɛn biliv se dis it kin mek pɔsin nɔ gɛt sik dɛn lɛk kansa ɔ ivin ɛp fɔ mɛn am. Bɔt ɔganayzeshɔn dɛn lɛk di American Cancer Society tɔk se nɔto strɔng sayɛns pruf de yet fɔ se dɛn de tɔk bɔt dɛn tin ya. Dat se, dɛn gri se if pɔsin it tin dɛn we gɛt bɔku tin dɛn we dɛn mek wit plant, ɔl di tin dɛn we dɛn mek wit it, ɛn it we nɔ gɛt bɔku fat ɛn we gɛt bɔku fayv, dat kin mek i nɔ gɛt at sik ɛn sɔm kayn kansa. Di Makrobaytik it de alayns wit bɔku pan dɛn prinsipul ya.
Wetin Yu Go It pan Dis Plan?
If yu lɛk fɔ it grens, vɛjitebul, ɛn sup, dis nɔ go bi big prɔblɛm fɔ yu. Dis we fɔ du tin de prɔyoritɛt di natura, ɔrganik tin dɛn ɛn di tin dɛn we dɛn plant na di say we dɛn de.
Lɛ wi tek wan luk pan wetin yu kin it ɛn wetin fɔ limited.
| Fɔd dɛn we dɛn kin ɛnkɔrej | Fɔd dɛn we yu fɔ stɔp ɔ fɔ avɔyd |
|---|---|
| Whole Grains (40%-60%): Brawn rays, bali, malet, ɔts, kɔn, ɛn ɔda tin dɛn. | Dairy ɛn dairy prodakt (chiz, yogɔt, bɔta) . |
| Vɛjitebul (20%-30%): Na difrɛn kayn vɛjitebul dɛn we dɛn kin plant na di say we dɛn de. | Eg, bɔd, ɛn ɔda mit dɛn |
| Bins ɛn Ligim (5%-10%): Tofu, miso, tempeh, ɛn ɔda tin dɛn we dɛn mek wit bin. | Fɔd dɛn we dɛn dɔn prosɛs, shuga dɛn we dɛn dɔn rifin |
| Si Vejitebul: Nori, agar, ɛn ɔda si-sid dɛn. | Tropik frut (mango, painapul, ɛn ɔda tin dɛn) ɛn frut jus. |
| Bɔku tɛm insay di wik: Fresh fish ɛn sifud, lokal frut, pikɛl, nɛt. | Sɔm vɛjitebul dɛn (asparagus, ɛgplant, spinach, tomato, zukini) . |
| Drink: Wata (we yu tɔsti nɔmɔ), Bancha ti. | Strɔng drink, soda, kɔfi, ɔt spays. |
Yu tink se I I izi fɔ Mek?
Fɔ tɔk tru, dis nid fɔ tray tranga wan ɛn kɔmitmɛnt . I nɔto layf we yu kin jɔs grap it we yu dɔn pak bifo tɛm we yu de go.
Fɔ Kuk ɛn fɔ Shop
Insay dis we, dɛn kin mek it bay we dɛn de stim am, bek am, ɔ brok am. Dɛn nɔ de ɛnkɔrej fɔ dip frɛy. Sɔm pipul dɛn we de fala am strikt wan kin ivin avɔyd fɔ yuz ilɛktrik tin dɛn, dɛn kin lɛk tin dɛn we dɛn mek lɛk kle ɔ glas fɔ kuk. Bɔt, yu nɔ nid fɔ du dat pasmak.
Di big chalenj na fɔ fɛn di lokal tin dɛn we dɛn plant, ɔganayz ɛn fɔ fɛn di tɛm fɔ pripia ɔltin frɔm skrach. Fɔd dɛn we dɛn dɔn prosɛs ɔ we dɛn pak nɔ gɛt ples ya.
Di we aw pɔsin de liv in layf
Praktis lɛk fɔ chew 50 tɛm pan ɛni bayt ɔ fɔ tɛl tɛnki bifo yu it na pat pan dis filɔsofi. Pan ɔl we dɛn kin fil se dɛn nɔ kɔmɔn fɔs, dɛn kin ɛnkɔrej fɔ it wit maynd. I fayn bak fɔ it tu to tri tɛm insay di de ɛn stɔp bifo yu ful-ɔp ɔl.
Di we aw Dɔktɔ De Si Tin
If yu de luk fɔ chenj to it we gɛt wɛlbɔdi, di Makrobaytik we nɔto bad tin fɔ pik, bikɔs i de pe atɛnshɔn pan ɔl it dɛn we gɛt nyutriɛnt, we nɔ gɛt bɔku kalori.
Yu tink se I Rili Wok?
As wi bin dɔn tɔk, di it dɛn we gɛt bɔku vɛjitebul, frut, ɛn ɔl di tin dɛn we dɛn kin it, na tin dɛn we dɔktɔ dɛn dɔn du fɔ mek i nɔ gɛt at sik ɛn sɔm kansa dɛn. So, yu kin rili gɛt wɛlbɔdi bɛnifit frɔm dis.
If yu gol na fɔ lɛf fɔ it bɔku bɔku it , dis kin wok fayn. Bɔt, avɔyd di ‘kabɔhaydrɛt trap.’ Bɔku pipul dɛn we kin stɔp fɔ it mit kin put rays, bred, ɔ potato we pasmak. Dis kin mek yu it bɔku kalori ɛn yu gɛt mɔ wet. Bifo dat, yu fɔ chenj di mit wit mɔ vɛjitebul.
I Gud fɔ Sɔm Wɛlbɔdi Kɔndishɔn?
If yu gɛt dayabitis, ay blɔd prɛshɔn, ay kɔlɔstrel, ɔ at sik, it we gɛt bɔku vɛjitebul ɛn mɔdaret fish na fayn tin fɔ du. I de ɛp fɔ mek di kɔlɔstrel nɔ bɔku. Dɔn bak, ɛni it plan we go mek yu lɔs yu wet fayn fayn wan kin bɛnifit fɔ dɛn sik ya.
Bikɔs dis plan nɔ de mek yu gɛt bɔku shuga ɛn fat, bɔku tɛm i kin fayn fɔ di wan dɛn we gɛt Dayabitis Mɛlitɔs . Bɔt bifo yu chenj to ɛni nyu it, mɔ if yu gɛt ɔndalayn wɛlbɔdi prɔblɛm, duya go to yu dɔktɔ fɔ advays yu fɔ yusɛf.
Faynal Tin dɛn fɔ Tink...
Ɛni it we de ɛnkɔrej mɔ vɛjitebul, we de ridyus shuga ɛn fat, ɛn we gɛt slim prɔtin lɛk fish kin bɛnifit yu pan bɔku we dɛn. Bɔt, i kin tek tɛm fɔ mek bɔku pipul dɛn ajɔst to dis kayn nyu layf ɛn sɛns.
If yu ebul fɔ sɔpɔt am ɛn mek shɔ se yu de gɛt difrɛn it dɛn we gɛt bɔku tin fɔ it, yu de tek wan big step fɔ mek yu gɛt bɛtɛ wɛlbɔdi.
Wan las tin: bikɔs dɛn nɔ de put dairy, mɛmba fɔ put ɔda tin dɛn we nɔto dairy lɛk kalsiɔm ɛn Vitamin D-fortified soya milk ɔ amɔnd milk. Dɔn bak, mɛmba se ɛksɛsayz na tin we pɔsin fɔ du fɔ dis Makrobaytik layf.
Mɛsej we dɛn kin kɛr go na os
- Makrobaytik nɔto jɔs tin fɔ it; na layf stayl filɔsofi we dɛn aim fɔ balans di bɔdi ɛn maynd.
- I de put ɔl di grens, vɛjitebul, ɛn ligɛm fɔs pan ɔl we i nɔ de it tin dɛn we dɛn dɔn prosɛs , shuga, ɛn tin dɛn we dɛn mek wit animal.
- Dis it nid fɔ gɛt ay levul fɔ kɔmitmɛnt, mɔ we i kam pan aw fɔ pripia it ɛn aw fɔ gɛt am.
- I kin ɛp fɔ kɔntrol yu wet ɛn ridyus di risk fɔ gɛt at sik, dayabitis , ɛn sɔm kansa dɛn .
- Bifo yu bigin fɔ chenj ɛni nyu it, mɔ if yu gɛt wɛlbɔdi prɔblɛm dɛn we dɔn de, i impɔtant fɔ go to yu dɔktɔ.
- Fɔ mek yu gɛt di rayt it bay we yu de it difrɛn it dɛn ɛn du ɛksɛsayz ɔltɛm , rili impɔtant.
Makrobayɔtik, it, it fayn, it, fɔ lɔs yu wet, fɔ liv fayn, yin-yang
